« Front Squat | Main | Deadlift »

WOD 12.13.09

5 Rounds of:
Max Double Unders, 1 Minute
Body Weight Dead Hang, 1 Minute

will have :15 seconds to transition between movements.  Coming off the
bar constitutes a "foul". Every :10 off the bar
after coming down is an additional foul. Can you break 350 Double Unders and no Fouls?

Post reps, fouls and bar thickness to comments.

Assistance Work
Push-Ups or Ring Push-Ups 3x10
Weight the push-up so that 10 reps are difficult but attainable.

John MD

Happy Birthday, Min S.!

In order to clear up some space at the Lyceum, is anyone available this Tuesday or Wednesday afternoon to bring some stuff into the new facility? We would ideally bring in 2 GHDs, the Versa Climber and  some crates.  Please post to comments if you're available and have access to a truck/van

Change of Training Environment
An often overlooked training variable is the environment in which you workout.  Factors like altitude, humidity and temperature can affect how you train and should be accounted for in your planning.  As we shift into the colder months make sure to keep these things in mind:

Extended Warm-Ups
When you get to the gym, the first thing you should do is begin increasing your body temperature.  Concept 2 rowing is the ideal method but jumping rope or some simple calisthenics work well too.  Connective tissue at colder temperatures is more prone to injury so be sure to warm-up on your own even before we start class.  Whether we're lifting or doing conditioning, please be sure to extend your warm-up sets and movemnnt prep before WODS. This becomes especially important for older, injured, and novice athletes.

Proper Attire
Dressing in layers will be the best way to retain body heat and stay warm.  Consider wearing a light, sweat-wicking base layer under your outer clothing and a beanie.  If you think you'll sweat a lot during the workout, you might also want to bring an extra top so that you don't walk home in wet clothing.

Stay in Motion
If you feel yourself getting cold, perhaps waiting for your next set, try to stay moving with some DROMS or even some light rope skipping.

How does your body respond to cold-weather training? What strategies have you employed to stay warm?
CrossFit Antarctica Invisible Fran

Reader Comments (25)

I could help move stuff if it was 5:30 or later. Had a great time at CFHoboken today. 10:02 @ 53lbs for the clean & jerk wod, 10 rnds + 10 push-ups for the amrap wod, and 6min something for the row. All in all I am please because I felt like I was able to give each WOD my all. Next time, more weight and less knee.

Thanks to all the cheerers, it was a tremendous help.
December 12, 2009 | Unregistered CommenterSarah
I'll be available on Wednesday all day and on Tuesday until 5.30pm.
December 12, 2009 | Unregistered CommenterAndy

event 1

7 rounds of 5 c&j's and 7 burpees

(scaled to 68)

10:06? 10:08? (I'm not sure, I know I finished just behind Jess and she finished at 10:04)

event 2

AMRAP10 push-ups/20 squats

10 rounds + 4 push-ups (scaled in the second round

event 3

row 1500 m

6:16.2(?) not sure about the .2 part

This was a lot of fun. So much more fun to go to an event like this with a group. Thanks everyone for cheering us on. Very nervous going into it, but I felt a lot better after the first event was over and I really wish I hadn't scaled the push-ups so soon. I'm not sure why I did.
December 13, 2009 | Unregistered CommenterTam
Wednesday afternoon can work for me and my truck.
December 13, 2009 | Unregistered CommenterPaulie T-Shirts
WU600m row

MAX DU/BWDH fun-ness. like this one a lot.FAT BAR. arms were busted from DL's yesterday, still good times.

DU's 23, 30, 31, 32, 32 - 148. knee went twitchy after these. as with last time they became easier.

3 fouls on the dead hangs, better than last time. i think it was 5. active shoulders is key.

ACC WK10x3 ring push ups

FOULS10x3 burpees
December 13, 2009 | Unregistered Commenter.DMG
i'm available all day wednesday till 4.30pm and have a vehicle to carry all the small stuff.
December 13, 2009 | Unregistered Commenter.DMG
WU: 1500 meter row

Double Unders: 43, 20, 30, 10, 17: 120 (my shoelaces came untied in the 4th set!) Dunno what happened; I started off OK and then absolutely fell apart in some sets.

2 fouls (Vince had to do these as my partner, but I did them for solidarity as well)

3x10 ring pushups. Thanks to Coach Laurel for good advice on the back!
December 13, 2009 | Unregistered CommenterSamir Chopra
Glad to see so many people come out last night, sorry I didn't stay long or get to socialize with everyone, I was not feeling well at all. Just woke up, feel like I'm on the mend.
December 13, 2009 | Unregistered CommenterDavid
Wow, this one was a shoulder burner.

Subbed burpees for double unders and did 10-9-8-9-8 for a total of 44.

Bar hang went OK. Made it through the first three rounds on the thin side of the cage. Dropped once in the 4th round and twice in the fifth. So my partner Leo and I ended up even at three penalties each.

Did 3x10 pushups on a raised bar, level 8.

To cover my penalties I did 30 wall balls at 10# since I had already done burpees.

Happy Birthday Min!
December 13, 2009 | Unregistered CommenterSnip
Last time we did the Hang I had 10 fouls, so out of concern for my partner David McG I picked the thin bar and didn't go super hard on the DUs. Only 3 fouls this time. DUs were 22 - 20 - 18 - 12 - 12 = 84.

Push-ups 3x10, then 30 burpees in sets of 5. Push-ups are always harder than I feel they should be.

December 13, 2009 | Unregistered CommenterBjorn
3 fouls, and 60,40,40,40,40 for the DU.

Dave, at the new place can we incorporate some different exercises in the programming?http://www.youtube.com/watch?v=DpCoqZ3eA88

December 13, 2009 | Unregistered Commenterleonid
warm up: D-roms & jump rope

DU: 27/31/23/29/34

1 foul

Very pleasant progress on double-unders.
December 13, 2009 | Unregistered CommenterTam
Happy Birthday Min!!

David, Nick and Charlotte - glad you are all feeling better! Sounds like a 24 hourish stomach flu?

Double Under/Dead Hang: Total DU = 234?, only one foul, infuriatingly enough in the last 3 seconds of the final round, my hands just slipped off. I believe this is a large improvement - last time was ~4 fouls and probably fewer DU's too. yay!

Accessory: 3x8 ring push-ups. Weeee, rings!

Did 40 burpees with my team - quite a challenge after the ring push-ups and forearm destruction from the WOD.

Welcome Lise. First class, no fouls. damn.
December 13, 2009 | Unregistered CommenterLaurel
Last time I only came off the bar 3 times. Today it was 5 fouls. But I do weigh about 10 lbs more than I did in July.

Double unders were a different story.

46, 43, 13, 25, 17 for a total of 144 versus 120 last time. When I was counting attempts and going single double single.

My doubles fall apart when I get fatigued.

December 13, 2009 | Unregistered CommenterMalcolm
Results are posted on Hoboken's website for anyone curious.


Nowhere to go but up, I suppose.
December 13, 2009 | Unregistered CommenterJoe
I want to say THANK YOU for all the B-day wishes and to all who came out last night. It was really a very memorable birthday, in large part due to the amazing community at SBK. I'm proud to ba a part of it.
December 13, 2009 | Unregistered CommenterFox
finally posting about yesterday. definitely not the best run competition but fun none the less and was SO GREAT having the support there! thank you to paul, becca, asta, dan and rob for coming to support!

awesome job everyone who competed/participated

event 112:25 RXed

event 26 rounds, 8 push ups, RXed

event 36:00.7

i have some serious work to do...
December 13, 2009 | Unregistered Commenterstephaniep
huge respect for everyone who came out to cheer us on, it meant a lot.

it had been a while since I'd done a heavy, short metcon and the first wod didn't go particularly well. I think if I could do it over I would do one or two heavy, short workouts just to get back into the groove of doing the work when you're that tired/gassed.

also, need to work on kipping ring dips as I hit a pretty bad wall in the AMRAP workout.

was pretty happy with my rowing time and I don't think I could have gone much harder. really helped to have everyone cheering at the end. to me, the rowing workout really illustrated the power of working out as part of a team and with a group of like minded individuals. I row a lot at the gym at work by myself and even while sprinting I have never come close to giving that kind of energy or being that motivated. I think it would be hard or impossible for me to get that kind of intensity training by myself, but with everyone cheering it was "easy".

everyone did a great job and I was definitely proud to be a part of the cfsbk team.

December 13, 2009 | Unregistered Commenterpaul
Everyone did awesome at Hooboken. Congrats to Anne W. who got 4th place yesterday at Hooboken! Nice work! You earned that drink :) ROCK!
December 13, 2009 | Unregistered CommenterB
Back felt awful today

Had no rhythm with the double unders. 60-53-43-32-50. No fouls on the hold.

December 13, 2009 | Unregistered CommenterVincent Dugan
I like the POD (photo of the day)

Doctor John, putting on a pull up clinic.
December 13, 2009 | Unregistered CommenterFox
24/26/24/12 (rope broke; Sorry Shane!)/25 = 111

Dead hang - 3 fouls (thick bar)

3x10 pushups3x5 ring pushups

40 Burpees

DU's were a nightmare today, the rope breaking did me a favor... Earlier in the year was making progress with these, seem to have gone backwards...need to get back to some serious practice...

Would love to help with the move, any time after 5:30 or weekends i am available.

December 13, 2009 | Unregistered CommenterAsh
I am available on Tuesday to move stuff.can bring my truck.

let me know if that is helpful and I can schedule it.

December 13, 2009 | Unregistered CommenterBrian
hello everyone glad y'all had a good time at hoboken. sorry i missed it. today i learned how to tele. I am now a certifiable bad ass. w00t.

see y'all tomorrow. i should be able to help move stuff, but i have to study and such, seeing as this is my LAST WEEK OF SCHOOL, so it is a bit up in the air.

December 13, 2009 | Unregistered CommenterSameer Parekh
18,17,16,16,16 burpees no fouls on thin bar

10,10,12 ring pu's

20 penalty burpees in a race with Leo

Chris' dad is recovering well, conscious now, able to nod yes and no and mouthing some words.

No sign of his dog Zulu despite many volunteers in search and big reward fund from on-line fans.

She is believed to have helped him survive but ran off when he was found.

Thanks to all for kind words and well wishes.

December 13, 2009 | Unregistered Commentercarlos

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>